Lindsey BomgrenCertified Personal Trainer | Founder of Nourish Move Love

35-Minute Dumbbell HIIT (Full Body EMOM Workout)

10 Feb 2025 · 37 min

Watch on YouTube

36:34

In this 35‑minute YouTube workout, instructor Lindsey Bomgren (joined by assistant Rachel) leads a full‑body high‑intensity interval training (HIIT) session built around a circuit‑style EMOM (Every Minute On the Minute) format. After a brief body‑weight warm‑up, the class progresses through seven EMOM blocks, each containing two exercises that alternate between legs, arms, core, and body‑weight movements such as pull‑ups. For each block, participants perform a prescribed number of reps (typically 10‑20) within 50 seconds, then rest the remaining time. Lindsey provides detailed demonstrations, scaling options (e.g., heel‑up vs. regular squats, dumbbell weight ranges 15‑25 lb, pull‑up modifications), and motivational cues throughout. Rest intervals are timed (10‑25 seconds between sets, 1‑minute between circuits) to balance strength and power work. The session ends with a cool‑down stretch and a brief motivational wrap‑up that ties the workout to personal “ROI” (return on investment) and encourages viewers to subscribe for future challenges. The transcript captures the instructional flow, exercise sequencing, pacing strategy, equipment guidance, and community‑building language.

Chapters

If you're looking for an intense full body workout, this one is for you. It's done in a non traditional emom format and you can't knock it till you try it because you guys loved this one last time. We drop new workouts every week. Make sure you don't miss it by hitting that subscribe button. All right, you guys, we are back with the circuit style emom where you're basically doing a tri set emom. You got two moves, seven emom blocks. You do each move in the emom for a certain number of reps and you repeat the emom through three times through. I know it sounds complicated, but it's not. And I know some of you don't love emoms, which stands for every minute on the minute. But the last time we dropped this workout, you loved it and you asked for more. So here we are. We're back. I've got the awesome. Rachel.
Hi.
She'll be offering modifications throughout today's workout so you can follow along with her. And we are bringing out the pull up bar for today's workout. So if you got a pull up bar, hang it in your door frame. We are going to do one iman block with pull ups. If you don't have one, don't worry. Rachel's got your modification. With dumbbells on the ground, you get to take this workout at your level. I've got anywhere from 15 to 25 pound dumbbells. We're going to knock it out. It's going to be a solid full body crusher. So grab your weights, let's get started. We're going to do a body weight warm up to get ourselves started here. Big inhale. We reach all the way up. Exhale. Hands come behind the head. Kang squat. So hips go back, then hips go down. Then hips go high and you stand tall. So we flow through. Hips back, hips down, hips high. Stand tall. Hinge at the hips, drop those hips, push them tall. Warming up those legs today. Push them back, drop low, push it high, stand tall. One more.
Back down, up.
All the way up. When you get to the top, go ahead, give me those shoulder sweeps to the back. Nice for three, two. Switch directions. Swim it forward. Swim it forward. Nice. Go.
Three, two and one.
Right foot forward, left foot back. Nice little split lunge. Take it down and up. Drop that back knee towards the ground. Drive through that front heel. Nice. Four. You got it. Three.
And two and one.
Drive it up to a standing position. If you can give this left knee a little hug, we're gonna Go for a little warm up here. You're gonna go knee up, knee out. Knee up, knee out, knee up. Little dynamic warmup. I like to do this move before I go on a run. Give me four. Nice. Give me three. You got it. Two and one. Nice. Opening up those hips. Same thing. Other way. Left foot forward, right foot back. Drop it low. Down, up. Split lunge. Nice driving through that front heel. Shoulders stacked over hips. Nice and balanced here for four. Drive the knee up in three. Balance knee hug in two. Last one. Drive it up, hug it. Here we go. You're gonna go tap up, tap up, knee up to the side. Open up that hip. Nice.
4.
Yes.
3.
Drive it up, drive it up for two. Last one. Take it to the back of your space. We're gonna go down, walk out into a plank. Take it down, walk out, find your plank. Hold here, hold here. Shoulders stacked over wrist. Core is tight. I want you to either be on your knees or push up from the full position. Take your feet, bring them together, walk them in. Give me a push up. When you get to the top, jack your feet wide together. Do it again. Here we go. Push up. Jack your feet wide together. Push up. Jack your feet wide together. No more push ups. Here we go. Push up and down. You're gonna get plenty in today's workout. Pedal out your heels. Big inhale up to the toes. Exhale. Calf's melt to the ground. Bend the knees. Drop all the way down. Tabletop, Cat cow. Drop the belly. Lift the chin. Reverse it. Sky goes up towards. Towards the ceiling. Tuck the chin to the chest. Find a nice neutral spine. Step back, Spider Man. Step ins. Right foot outside right hand. Big easy twist. There it is. Shoulder sweeps to the back for two. One. Set it down. Switch it out. Left foot outside, left hand. Big easy twist. I just realized my sock is like, awkwardly not meeting my leggings. Rachel, shoulder sweeps for one. Two. Set it down. Here we go. Step the right foot outside the right hand. Option A. Stay right here. Option A. Option B. Pulse two. Jump switch. You can step switch with Rachel. Pulse two, jumper step.
Pulse two.
Jumper step. Pulse two, jumper step. Two more. Pulse two, jumper step. Last one. Pulse two, jumper step. Nice. Take it all the way back. Walking burpees. It's right. Left hook, down, back. Here we go. Left, right hook. Switch it out. Nice work. One more each way.
Bring it up.
Last one right here. You're going to jack it when you get to the top. Let's go. Jacks or taps. Jacks or taps for eight. Seven, six. Hold those Feet nice and wide. Final four.
Three, two, one.
Here we go. Side to side. Lateral lunge up. Lateral lunge up. Nice work. Driving out of that bent knee, rolling the weight to the outer edge of the foot. Drive out of it. Nice.
Give me four, Three, four, two.
Last one here. Walk those feet in just a bit. Times. You have a weight in your right hand. You're gonna tap it to the ground. Jack switch. Jack switch. So it's a little color. Touch and go. Tap the weight to the ground. Go. Tap the weight to the ground. Go. Touch.
Go.
Touch.
Go.
Go.
Four, three, two, one.
Lateral push.
Skate, skate, skate, skate.
Eight, seven, six, five, four, three, two, one. Scapular retractions. I'm taking it to my bar. Rachel's doing. I'm standing right here. Grab your bar. If you're with me, give me a dead hang.
Pull.
Shoulders down and active hang. Dead hang. Release scalp retraction. Active hang. One more dead hang. Release scalp retraction. Active hang. If you want to go all the way up for the pull up, get that chin over the bar. One pull up. Out of the way. Only 15 more to go. No big deal. Yeah, right. All right, you guys, you got seven emom blocks. Each block has two exercises. Legs, arms, legs, arms. We alternate. First block is all legs. Two moves. You're gonna be 10 squats. Heels up is an option. I'm gonna go heel up. Rachel, get. Keep our heels on the ground, followed by 10, touch and go. We just did that one dumbbell. You can take up the dumbbell and just do a squat jack if you want. Choose your level. 10, heel up, squats, 10, touch and go. We're gonna put them on the screen so you can see your two moves. You have one minute to complete that. Okay. By the time we hit 50 seconds of work, I want everybody to stop because I need you to take 10 seconds of rest, minimum. Okay? 10 seconds of rest. I'll let you know. I'll say stop, put the weights down, and then you do it again. So it's every minute. We just go. The goal is to complete those 20 reps, 10 squats, 10 touch and go in 50 seconds or less. You ready, Rach?
Let's go.
Let's do it. Okay, I'm gonna get myself set up. I'm gonna put my. My wedges. You could do this on top of dumbbells. I'm gonna take it to the back of my space so then I can step right off and go into my 10. Touch and go. Back to back work. Grab my heavy 25 pound weight. Legs are first. We're gonna get after it right away. I'm going heels up. You can keep your heels on the ground. Yes. Rachel, grab that second weight. Okay, that timer is gonna start, and when it does, you got 10 heel up squats or 10 squats followed by 10 touch and go, then you rest. I'll tell you when you rest, all right? Stick with us or go at your own pace. You count your reps, we go in three, two. Start that timer. One minute of work. You got 10, nine. Nice driving out of the squat right there. Heel up is a little bit more quad dominant. Placing a little bit more emphasis on the top of the thigh. Five, four, down to one weight.
In three, two, one.
Drop to one weight. Touch and go. Here we go. Touch, go.
One, two, three, four, five, six, seven, eight, nine, ten.
Rachel and I rest. We got 25 seconds to rest. Keep going. If you need to finish your reps, get yourself back, set up. We're gonna do it again two more times through that. Nice work. Everybody's resting in three, two. Everybody break. Ten seconds rest. Catch your breath. Back on 10, heavy squats.
We go in three, two.
Let's squat. Here we go.
10, nine.
Nice.
Eight. Come on.
10 and 10. 10 squats. 10, touch and go. Your pace, your tempo. Drive out of that squat. Nice. Three left, three left. Go.
Three, two, one.
Set it down one way. Here we go. Ten, touch and go. Let's go. Down strength with a little bit of power. Nice.
4, 5, 6, 7, 8, 9, 10.
Rest and recover. We got 25 seconds again, Rach. We are consistent.
So consistent.
Love it. Keep working through your reps. Work through them. Breathe it out. Come on. Finish strong. Everybody rest right now. 10 seconds. Set yourself back up. Last time through this set. Third set is the best set, baby. Grab your weight. We squat into one, go.
10, nine.
Come on. Last time. On these two moves, you get a one minute break between circuits.
Finish strong. Four, three.
Down to one.
One weight in two, one.
Drop to one. 10. Touch and go. Finish it. Let's go.
10, nine, eight, seven.
Let's go.
Six, five, four, three, two, one. Whoo.
Yes. Rachel, we are resting. Nice work. Finish your reps, guys. Finish your reps. Nice work, team. All right. Solid finish of circuit one. Come on. Yes. Everybody, you got 10 seconds left. One minute. Water break is on the other side. I'm gonna show you circuit. To your next moves. Finish it.
Three, two.
Call it, guys. Everybody rest. Wedges are out of the way. Circuit two, we go. Arms, you got 10 bicep curls into 10. Push press or shoulder press? I'm gonna give a little 2 inch dip drive. Everybody's resting for a minute. Is that. Heart rate's high. 10 curls. Try and go heavy. Okay? 10 curls into 10. Push press. We do a strength move followed by a little bit more of an amped up power move. Same thing. 10 and 10. You got one minute to complete those 20 reps. You rest for the remainder of the minute. Three sets. We got 20 seconds of rest left. I like the rest. I do, too. In these workouts, the heavier you're lifting.
The more rest you need, right?
100.
Yeah.
Not something we do often. This is a workout to go heavy on. 10 seconds. Everyone grab your weights. 10 bicep curls. They start in five. Here we go. Grab your weights.
Three, two.
Let's curl, curl. 10. Here we go. Nine. You got it. Eight. Seven. You don't have to stay with us. You can go at your pace. 6. Nice work. 5. When you hit 10, you go right into 10. Push, press. Rach and I, we got 3. Nice work.
2.
Finish the last rep. All the way down, all the way up. Then we rack them. Push. 10. Let's go.
10. 9.
Nice.
8.
7.
6. 5. 4. Push them up for 3, 2, 1. Whoo.
Break. We got 20 seconds. A little bit less than circuit one. Takes us a little bit longer to work through this one. Nice work. Finish your reps if you need to. Everybody rest in three, two. Everybody rest. You got 10 seconds. Back to the top. 10 curls. 10. Push, press. Grab your weights. We go there in three, two. Let's curl, curl. 10. Nice work. 9. Come on. 8. You should be reaching for those heavy weights today. 7.
6.
One rep at a time. You got this. Stay with it, team. Last four. Three. Right into ten.
Push, press in two.
One more time, one more time. All the way up, all the way down. Rack and push. 10.
9. 8. Come on. 7. 6. 5. 4. 3. 2. Recover.
Yes, Rachel. Another 20 seconds for us. Soak it in. There we go. One more time through it, guys. One more time. My biceps are feeling.
I know those last couple, I'm struggling, which is good.
That's the goal. 10 seconds. Everybody rest. Everybody rest. Grab your weights. Last time through this. Last time through this. Grab your weights. We're on in three.
Two.
Curl. Ten. Go. Ten. Here we go. Last set for arms. Arms get a break. We go back to legs on the next set. Even better. You get a one minute rest between circuits to fully recover so you can go hard in the next circuit. Come on. Finish. Four.
Whoo.
Biceps today. Three. Let's go.
Two and one.
Take it down. Rack. Push, push. Ten. Nine.
Eight, seven, six.
Come on.
Five, four, three, two, one.
Recover, Rachel.
Using 20 pound weight.
Yeah.
BICEP curls. Crushing it.
This is the workout to try. Then it is your pace, your tempo.
10 seconds, guys. Finish your reps. Finish them, Finish them. Then you grab some water. Okay? Nice. You got three, two. Everybody rest for a minute. Rest for a minute. Block three legs, you got 10. Curtsy lunges.
One, two.
You're holding heavy weights if you can. Once you get through 10, you drop your weights and you go 20 skaters.
1, 2, 3.
Try and get through 20 skaters or go until I call time.
Okay?
Go until I call time. Use this one minute. Recover. You got 30 seconds left of recovery. Okay? Catch your breath. Get ready to go hard. Again. Strength and power. Strength and power. I'm grabbing those 25s. We're gonna get after these curtsy lunges. 10 curtsies, five per leg. 20 skaters. Each rep counts as one, okay? Push yourself. 10 seconds, guys. We all go in 10. We all go in 10. Grab your weights. Hold them. Left leg wraps around the right.
In three, two.
Let's go.
Ten, nine.
I kind of like the break between arms and legs, too. Allows me to go a little bit heavier for upper body.
Okay.
Knowing that I get to take a break on upper body and go legs.
Next.
Nice. You have four. Come on.
Three.
Nice work.
Two and one.
Weights are down 20 skaters. Let's go.
One, two, three, four, five, six.
We're going to have to pick up that pace right here. That's 10. You've got 10.
9, 8, 7, 6. 5, 4, 3, 2.
Rest. 20 seconds of rest for us. Keep working through your reps. Nice work, guys. Work for five.
Four, three, two.
Everybody rest. Rest for 10. Grab your weights. Back to curtsy. Curtsy for 10.
In three, two.
Let's curtsy. Go. 10, nine. Come on. Great workout to get in the zone, find your rhythm and just get after it today. Lift heavy, feel strong, and then add some power. Strength and power right here, guys. Come on. Two more, two more. Let's go.
One, two.
Weights are down 20 skaters. Let's get that 20 seconds of rest. Work for it.
Work for your rest.
You gotta put in the work to earn the rest. Right here. 10 down, 10 to go. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2. Rest. Yeah, Rachel, another 20. Rest for 20. We are consistent today.
Who?
Consistent. Nice work, Everybody. Rest in three, two. Rest, 10 seconds. Last chance at these two moves. Set yourself up.
We go in three, two.
Curtsy for 10. Go. 10.
Nine.
Nice. Eight. Yes, team. Seven, six. One rep at a time. Earn it. Work for it. You deserve the 1% better every day. Come on. Last two and one. Stand up, skaters. Here we go. Push.
One, two.
I'm a businesswoman. I really love ROI return on investment. The best ROI you're ever going to see is investing in yourself right here. You are the best return on investment. Finish last one, you're out.
I love that rest.
Nice work. We got 20 seconds. You're gonna finish your reps if you are still working through them. Nice job, team. Nice job. You got 10 seconds left. Rachel and I are cheering for you every single rep. Nice. Everybody rest in four.
Three, two.
We all rest for a minute. One minute recovery. All right, you are three circuits down. Three circuits down. Four to go. Circuit number four. Back to arms. Circuits. Fun. Rachel, you got five pull ups with me hitting the bar. Five pull ups. Rachel's got a row and a clean five. Row clean. After you finish your five, you go down to the ground. Push up Plank Jack. Rachel's got a standing option, so I'm gonna go push up Plank Jack. Rachel's got a press out and a tap. We have eight of those. Five pull ups. Row clean. Eight push up Jack. Eight press out, Jack. Grab your water. You got 20 seconds to rest. Here we go. You're on that pull up bar with me in 15. Three rounds through, that's 15 pull ups if my math is good. What do you need for 15 pull ups? Come on. We all go in four.
Three.
Find your bar.
Let's go. You've got five.
Come on.
Four.
Yes. Three. Let's go.
Two and one.
Nice work, team. You hit the deck. Yes. Rachel, you get your five.
Yeah.
Let's go. Push ups. Here we go. Push up, Plank Jack. You got eight. That's seven.
Six, five, four, three, two, one.
Now. Lynn, 26 seconds to rest. Sometimes the bodyweight circuits are the hardest.
Yeah, no kidding.
All right, you get two more stabs at that. How can you make it better? You're finishing your reps in five.
Four, Three, two.
Everybody rest. Rest for ten. If you're with me, you're back on that bar. Five pull ups. Five row and clean. We go in three.
Two.
Let's go.
Go.
Five.
Four.
Come on. Three. Let's go.
Two and one. Yes.
Come on. Go, Lynn. Yes. Rachel, grab your weight. Rach, if you're with me, push up. Jack, let's go. Eight.
Eight.
Come on. Seven. Six. Yes.
Five.
Four.
Three, two, one.
Yeah.
Lindsay.
24 seconds to rest. Gonna need that. Gonna need that for this last push ups and pull ups.
What combo? Yeah, like body weight only, but like maybe the toughest exercises ever. Yeah.
Everybody rest. Ten seconds. Last set, guys. Last sets of push ups and pull ups. Find your bar.
We go in four, three, two.
Let's go. Come on. Last five. Four.
Three.
Come on, Lindsay.
Oh. Two.
Feels hard today. Get up, get up, get up, get up. 1. Yelling. Okay, hit the mat. Last time for the push up. One minute rest is on the other side. I need that. Come on, let's go.
8.
7.
6.
Let's go.
5. 4. Come on.
3. Come on.
2.
Finish.
Last one.
Yeah, Lindsay.
Holy bananas.
Way to go.
Nice. That circuit was a tough one, guys. Finish your reps. You got 15 seconds. 15 seconds. Circuit for one for the books. Holy bananas. Holy bananas. On circuit for everybody. Finish in three, two. One minute rest. Praise Jesus for the one minute rest. All right, we go back to legs, but we're gonna do legs and core. Legs and core. You have 10 lateral squats, 12 dumbbell swing. So I'm gonna take one heavy weight right here at my chest.
Hit 1, 2, 3, go.
10 total, 5 per side. Then you walk your feet in. Take this one weight, both hands on it, or alternate hinge drive. You're gonna hit the glutes and the hips. 10 lateral squats, 12 dumbbell swings. I'm gonna push it, Rach. Let's go. 15 swings today. All right, Lynn, let's go. 15. We're going 10 and 15. Let's do it. Yeah, we're gonna push it today. All right, guys, you're all breathing it in for 15 more seconds. Then you find that one heavy weight you want to use. What is it today? Challenge yourself. We go in 10. Grab it. Rack it at your chest. Hold it here. Drop to your right. In 5, 4, 3. Two lateral squats.
1, 2, 3.
You got 10 total. 4. Come on. 5. Finish. 5. Drive off that bet. Knee. Roll the weight to the outer edge. Push. Last one.
Right here.
Walk it in. Grab that weight. Here we go. 15. Let's go.
1, 2.
Nice work. 3. If you had a kettlebell, you could swap it and use it. You're just coming right up to standing. Hips. Go back. Stand tall. Hips. Go back, stand tall. Nice work. Yes. Team Final 5. Go.
5. 4, 3. 2.
Recover. 20 to rest. Woo. I knew we could do it. Yeah.
Yeah.
Knew we could do it. You always know.
Everybody pushing us that little bit. Yeah.
2. Everybody rest. Everybody rest, right? Yeah. Everyone's got a little extra in the tank. Set it up. We go in five. Grab your weights. Three.
Three, two.
Hit right.
One, two.
Ten total, guys. Ten total. This and swings. Legs and core. Nice work. You've got four.
Three, two, one.
Walk those feet in. Grab that weight. Swing. Fifteen.
One, two.
Nice work. Drive through those heels or the middle of the foot. Straight up. Okay? Hips are driving the weight to shoulder height. Right here. Finish. Final five right here. Go.
Five, four, three, two, one.
Rest. Yes. Rachel. We're kind of close. Everybody Finish. Finish in three. In two, you finish. 10 seconds rest. Third set, Rach. Finish it. Let's go.
10 in four. Three, two.
Those breaks are getting shorter. Two.
You know what's funny, though, is I saw this on our schedule, and I thought, oh, no, I don't like emom. I don't love amramp. Anything with an abbreviation I don't love. But I love this format. I love it so much.
10. Walk it in. I love this format too. It is a fun. It's not your traditional ema. It's like circuit style, so it feels more like variety, almost. No repeats. But you're doing actually three sets of everything, which I love. Maximum muscle building, and you're, like, checking things off.
It's, like, satisfying.
I feel like five. Yes.
Four.
You're almost done.
Three, two, one.
Rest. You've got 17 seconds to finish this circuit. 17 seconds to finish. Block five, you're on the mat for block six. You've got finish it.
Five, four, three, two, one.
It's always a real challenge for me because I have to be true to my timer. Something I'm not good at. Something. Something a group fitness instructor should be. I'm always just like, maybe they've got 10 extra seconds in them. All right, block six, you are resting for 45 more seconds. We're hitting the mat. You've got skull crushers and a chest fly with knee tucks. Rachel's got bent knee taps as your option. We're gonna hit the mat and stay there for circuit six. I'm grabbing 15 pounds for my skull crusher. Gonna use that for my chest fly with the bent knee tucks. Arms and core, guys. Arms and core. I'll show you your two moves. We got about 20 seconds left. Soak it in skull crusher bend, extend. You do that for 10 reps, and then you have eight. Chest fly, knee tuck, chest fly, knee tuck. All right, five seconds. Get them set up. Skull crushers. Ten of them in three, two, ten. Skull crushers, go.
Ten, nine.
You got this.
Eight.
Come on. Just bending Right at that elbow. Nice work.
6.
You transition right into that chest fly with a knee tuck in. Three.
Two.
Did I lie? You got one more. You got one more. That's. You got one more. Sorry. This is ten. Here we go. Chest fly.
Kick them out.
Pull it in, pick it up. It out, pull it in. That's two. You got eight total.
That's four.
Let's go.
Five.
Nice work. Six. Keep it up. Seven.
Whoo.
Eight. And we rest for 20. Rach, keep finishing your reps. It is 10. Skull crushers. Eight. Chest fly, knee tucks.
Eight.
Chest fly, knee tucks, arms and core. Everybody rest now. 10 seconds of rest. Back to 10. Skull crushers in 5. Grab your weight. Set it up.
3, 2.
Let's go. 10. Here we go. 9. You got this. 8. This is where I close my eyes and I get in the zone. We're laying on the ground. Inhale down, exhale, push. Inhale down. Exhale, push. You got it. Nice work. Right here. You have three. Come on.
You have two.
Let's go. Last one. Chest fly, knee tuck. Here we go for 8. Go. 8. Lying on the ground, this makes me think. The other day I was feeling really lazy with my kids. I was like, how can I master horizontal parenting? You can rub my back. I can be at the doctor's office. We got two more out in. You've got one more out in. Nice one work, you guys. Five seconds to finish it. Five seconds.
Three, two.
Everybody rest. You can comment on this video. I'll take your horizontal parenting tips. I had, like, you know, I was flying them on my feet, and then I was finding ways. Okay, we all go.
3, 2.
Let's go. Skull crushers for 10. I'll take all the horizontal parenting tips. We all have those days.
I saw a dad who had a shirt with a race car track on.
The back, and then his kids would.
Play little cars on there. I was like, that's so smart.
And it feels good for you.
Yeah, it's like a little model.
Take mom to the hairdresser. Can you do my hair? This feels good when someone plays with your hair. Come on, everybody. Two more right here.
One and two.
Go. Eight. Chest flies right here. Let's go. Triceps are on fire. After that. Eight. Those three sets back to back with limited rest. Woo. Six.
Come on.
Final five. Four. Come on. Three.
Two and one.
Chest and try. Chest and try. Nice work, guys. Finish it. You have got 10 more seconds to finish your reps in block six. And then we go block seven. Finish it for three. Two. Everybody rest for one minute. You're gonna want this one minute rest. I purposely made block six a little bit more chill on the mat, giving you a one minute rest. And block seven is it. This is it. There is no bonus round. Block seven is your finisher. Use it as a finisher. You have 10 squat thrusters. 10 squat thrusters? Yes. Down drive. Once I finish 10 of those, I'm gonna set a dumbbell right here. Rachel, you could if you want to. Okay? You're going up and over. Rachel's got 10 up and overs. I have five burpee, lateral hop. Burpee, lateral hop. Five total. Okay. The dumbbell's just a marker. If you feel like you're gonna trip on it, don't use it. Okay, 10 squat thrusters, five burpee lateral hops, or 10 up and overs with Rachel.
Are you ready?
Grab your water, give me a Cheers. It's a longer break. It's the longer break. I'm messing with Christian's timer. I'm so sorry. I needed water. All right, team, one minute circuit seven. Three minutes of work. Ten squat thrusters. Five burpee lateral hopovers. Rack em.
We go in three, two.
Let's go.
Go.
Ten. Come on. Nine.
Eight. Whoa.
Seven. Six. Drive out of that hole. Five. Keep that neck nice and neutral. Come on.
Last two. And one.
Set them down. Five burpee up and overs. Let's go. Hit the deck.
That's 1, 2, 3, 4, 5.
How we doing? 20 seconds rest if you're with me. Finish your reps. Everybody rest in 3, 2. Rest for 10. Rest for 10. Do it again. 10 squat thrusters in 5. Grab your weights.
3, 2, 1.
Where's that pause button? Someone said in our last EMOM. EMOM stands for exhausted mom. This time we had Kara say no. No. EMOM stands for exhausted mom on a mission. Whoo. I'm with you, Kara.
Last two. And one.
Holy bananas. Let's go. Come on. Five.
Five, four. Three, two, one.
Yeah.
Lindsay. The big kahuna at the end.
Yep.
Pour it out.
Everybody's resting in three, two, one. Rest for ten. Hands on knees. One more time. Get mentally tough. Holy bananas.
Three, two.
Let's go. Come on. Ten. Nine. Eight. You got this. Let's go. Seven. Stay with it. Six. You are so stinking strong right here.
Last three. Whoo. Two.
Come on. One. Set it down. Let's go, team.
Five.
Let's go.
Five.
Four. Three, two. Woo.
One. And yes.
Yeah, Lindsay. That was hard. That was hard. You have 12 seconds. 10 seconds. Finish. Nice. Work team.
You have 5, 4, 3, 2.
That's it.
Yeah.
Ding, ding, ding.
You did it.
Emom circuits. Holy bananas. I do love that format. Rach.
You get so much in.
Especially when I'm done.
Yeah, When I'm on the other side during it.
That was questionable. Yeah, but I felt good. Grab your water. So proud of you. Way to go. We are stretching. You did it, guys. I told you at the beginning, if you wanted an intense full body, you choose this one.
Hey, did we get there?
Yeah. Huh? I did. Big inhale up. Exhale. Reach for those toes. Wag your tail. Drop your butt all the way to the mat. Because it feels good. Little butterfly stretch. Still catching my breath. Sit up tall. Drop the knees to the mat right here. You're going to take a neck roll. Drop left ear to left shoulder.
Roll it nice.
Now switch right ear to right shoulder. Roll it one more time. Roll it. That feels good, right? Right. From here we go, 90, 90, 90. Okay, you're gonna break your shin in half with your chest come up. Rotate those hips up and over. Nice little juicy hip flow to finish that off. That was something. That was fun, you guys. Solid full body training. We hit arms, we hit legs, we hit core. Every possible large muscle was activated in that workout. One more up and over. That feels nice right there. Swing both legs over. Fingertips are going to face your butt. Reverse tabletop. Open up that chest. Hello, push ups. Right? Hello, press ups.
Hello, shoulders.
They felt that today. Nice work. Sit it down. Wrap your arms around. Round through that back. Nice work. So stinking proud of you. Way to go, Rachel. High fives to you at home. We hope you come back for more workouts really soon. Have a good day. Awesome job crushing that full body emom. If you loved it, hit. Subscribe to my channel. I've queued up another workout you're going to love right here where I've got an intense two week strength challenge for you right here. Have a great day.